Resonance breathing
Even in, even out, no holding. The calm baseline.
The pattern In 5 s · Out 5 s
The timer on this page is the app. Set the pace and press Begin.
What it does
Around six breaths a minute, heart rate and breath fall into step. That coupling is the most measured effect in breathwork.
The app
Tide is a breathing timer that runs on your phone or in this browser. It opens ready to go and lets you set any pattern you like.
On your phone it runs with sound and haptics, and it works with no connection at all.
Other protocols
- Wim HofThirty deep breaths, then hold on a full one. Rounds get longer as you settle.
- 4-7-8In for four, hold for seven, out for eight. Strong downshift.
- BoxEqual on all four sides — in, hold, out, hold. Steady and level.
- Extended exhaleOut for longer than in. The fastest way to settle a racing system.